September 21st, 2018 By Kirk Schultz

The first year has passed and YHC wanted to spread the Anniversary beatdown cheer to all 11 PAX willing to show up. @Bullseye brought his man card and was ready to go, fresh off of his virgin Q.YHC reviewed his past beatdowns and chose a few exercises to share. Short disclaimer and off we went for a warm up:

-SSH x 20IC

-IST x 20IC

-Shoulder circles

-Merkins x 10IC

-Big parking lot, line up for traditional suicide (5 lines)

-4 corners- each corner of main parking lot will have different exercise and reps will increase x 10:

karaoke to first corner – 10 CCDDs, side shuffle to next corner – 20 squats, quad to next corner, 30 merkins, regular run to fourth corner, 40 mountain climbers

Short mosey to courtyard, partner up and find a diamond:

-partners will do 5 partner plank push ups then partner plank walk to next diamond, flip flop and repeat to next diamond. Had to modify about half way through, very tough exercise and the PAX fought through it!

-staying in the courtyard, 2-12 ladder, dips/hot pursuits, lunge walk between walls

Short mosey to field house:

-BTTW hip slappers x 10IC/10 donkey kicks OYO x 2

Back to large parking lot:

-broad jump burpee combo, 1-10 ladder. YHC called time to get back for Mary, most PAX reached 7-8 burpees. @Hop Hunter used his long jump to reach the other side of the parking lot, #STRONG!

Mary:

-low flutter x 20IC

-hold legs at six inches, low dolly x 15IC

-LBC to finish out the last minute

RECOVER!

COT

F3 has been awesome for me and I’m proud to be a part of such a great organization. Keep challenging yourself and God Bless!

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